Almond butter and blueberry oatmeal Follow @CoachFabs

1 1/4 cup water
1/2 cup old-fashioned rolled oats
4 teaspoons of all natural almond butter
1/2 cup fresh blueberries

1. Bring water to a boil

2. Add oats and cook for about 4 minutes, remove from heat

3. Combine the oatmeal and almond butter in a medium serving bowl, top with blueberries

Calories: 308

Fat: 14 g

Carbs: 38 g

Protein: 11 g

Tips: Depending on your goals you might want to add some more protein to this meal, you can do that by adding a scoop of protein, if you do that, make sure to do it after you cook the oatmeal, while mixing the almond butter, if it becomes too thick you can add a little almond milk. You can also replace the almond butter with all-natural peanut butter.

Tempeh Scramble Follow @CoachFabs

1/2 teaspoon of extra virgin olive oil
5 ounces of tempeh, diced, a pack normally is 8 ounces
1/2 medium red bell pepper, diced
1/4 medium red onion, diced
1/2 teaspoon dried thyme
Himalayan salt and black pepper (to taste)

1. Heat oil in a medium skillet over medium heat

2. Add the tempeh, bell pepper, onion and thyme, cook, stirring frequently for 4 minutes

3. Season with salt and pepper

Calories: 309

Fat: 12 g

Carbs: 22 g

Protein: 29 g

Mind over Mattress Follow @CoachFabs

There is a sense of control acquired from beating the inner voice. If your mind wins the battle between victim and success, things start on a high note and usually only get better. Recognizing the voice is your best defense against him. When the alarm goes off and the voice tells you that you went to bed far too late to get up this early, or that you can workout later today, DON’T LISTEN! Those who stay in bed won’t be competition for the big guys, but they will have to watch out for you. When you are in charge of the inner voice, there will be no stopping you.

The morning is a great time to exercise. It sets you up for the day with energy, focus, and enthusiasm. Some mornings when I done with my workout, I feel like I can conquer the world. Stress has to work a lot harder to get hold of me, and I am better able to deal with the problems of the day. Exercising in the morning will make you more productive and contribute to making you more successful.

Breakfast is an important meal that we often neglect due to time constraints. Rushing to work with a bagel is not going to give you the energy or focus required to perform at a high level. By taking more time in the morning, you have have a healthier meal, which will make you more productive and effective. There are also options like Shakeology a great meal replacement meal, this is a dense dose of nutrients that provides our bodies with all the tools it needs to tackle the day ahead.

Am I working out TOO MUCH ? Follow @CoachFabs

One of the Biggest challenges we face as Fitness Coaches is trying to help people change unhealthy habits.

We often find ourselves abusing our body with foods that we eat. Almost everyone without exception can point out some of the worst foods that they can eat and they know that if they want to make a change then they need to eat healthier.


But let's admit it, eating some of these foods is tasty and easy, the last thing we want to do after a long day at work or running errands is going home and prepare a nice meal that tastes good.

We might have forgotten to thaw out meat from the freezer or nothing we have in our house sounds good right now.

Food is always an unhealthy habit easy to point out, but there is one that is a little trickier to notice. You have not worked out in a very long time, maybe even since High-school, and all of a sudden you want to become healthy, so you join a gym, or buy a home workout program and start working out, you know your nutrition might not be on point so you decide to take it up a notch and workout even more. As a result you end up getting hurt.

But you are "determined" to make a change, you are committed to do "whatever it takes" to get the body you have "always" wanted. So you keep pushing through because "I AM COMMITTED". You think that if you take time to rest or heal your body then you have failed.

After helping a lot of people and looking at patterns of behavior I can tell you that more than not, people tend to abuse their bodies, either with food or by not taking the necessary time to let their body heal. You want a shortcut to reach your goals, here is the shortcut "CONSISTENCY". Be consistent on your behavior, don't just diet most of the time, CHOSE to EAT HEALTHY.

When you are tired, when your body needs it, take time and rest, it is OK. Your progress will not be slowed down because you didn't spend 2 hours at the gym or working out.

REMEMBER this is about living a healthier and much more fulfilling life, so take time for those things that matter the most and enjoy the process, be consistent and that will bring you the results you desire.

How do I Reduce Joint and Muscle Soreness Follow @CoachFabs

As we start exercising it is not uncommon for our joints and muscles to get sore. That is ok, but often times people stop exercising all together because let's be honest who likes to be sore and achy?

A lot of people run to the heat packs to try and reduce the soreness and aid in recovery, but there are no medical studies that show that heat packs alone will have any effect in your recovery. You can increase flexibility through the use of the heat pack and extensive stretching, but this will not diminish your soreness.

The best way to deal with soreness is to prevent soreness, let me explain, chances are if you do not take proper time to warm up before a workout you will run into some injuries or pains, so take the time to do the warm up and if you are doing weights then take a minute or two and do a couple of sets to help your joints warm up. This should help your soreness decrease in future workouts.

Also take the time and make sure you stretch the joints and muscles after your workout, I know often times we are tired and just want to get on with our day, but really this is where our recovery starts.

You may also consider getting joint supplements, there are a variety of supplements in the market that provide vitamins and minerals to support the proper function and protection of your joints.

 Learn how to protect your joints

How do I get my Nutrition? Follow @CoachFabs

 A lot of people often ask me How I get my daily nutrition figured out. So I decided to create a short blog explaining why I believe on this product. Why I recommend it to everyone, and believe that everyone would benefit from using it.

When we look at our bodies they are amazing machines, and you have so many systems that help your body to stay on top shape and performing it's proper functions.



Look at your body and the systems it has:

Circulatory System Integumentary System   Skeletal System Reproductive System Digestive System Urinary System	Respiratory System Endocrine System Lymphatic System Muscular System Nervous System Immune System.

On the last few years we have been hearing a lot about GMOs (Genetically Modified Organisms) these are organisms that have been modified to allow them to withstand pesticides or deceases that other wise would have made it more costly to grow these products.

We are constantly over farming our lands, depleting them of all nutrients, did you know an apple 10 years ago had a lot more nutrients that they do today? So we have become a nation of over fed and under-nourished individuals. It takes a lot more food to be able to provide our body with the essential nutrients it requires to function properly.

Shakeology is my Daily Dose of Dense Nutrition.

On the image below you can see what Shakeology does for you. It has over 70 ingredients which are all Natural and Non GMO. There is nothing chemical in it, so your body doesn't have to work extra hard trying to figure out what to do with something it was never intended to be fed to the body.

I can for only $4 a day nurture my body, feed it with the Vitamins, Minerals, Nutrients it needs on a daily basis to work properly. Shakeology supports your body so it can use it's natural ability to heal itself.

CLICK HERE to Learn more about Shakeology

Anatomy of the DeadLift Follow @CoachFabs

This exercise works nearly every muscle in the body and it is very effective at developing the lumbosacral and trapezius muscles. It also works the gluteal muscles and quadriceps intensely.

How to perform a Dead Lift

• Stand facing the barbell, contract the abdominal muscles and slightly arch your back. Bend the knees until the thighs are horizontal with the floor.
• Grasp the barbell with the extended arms, place one hand in an overhead grip and the other hand with an underhand grip, this will keep the bar from rolling, which allows you to use heavier weights.
• Inhale and hold your breath, contract the abdominal muscles and low back and raise the bar straightening the legs and allowing the bar to slide up the shins. When the bar reaches the knees, straighten the torso while straightening the legs. Exhale at the end of the movement.
• Never straighten your back throughout the exercise.

How to prevent getting a Herniated Disc

When lifting very heavy weights it is recommended you create what is called a "block". This will keep you from rounding your back.

So how do you create a block?

Expand the chest and hold a deep breath filling the lungs, this will support your ribcage and prevents the chest from collapsing forward.

Contract the abdominal muscles, supporting the core and increase the intra-abdominal pressure, this will keep your torso in the right position.

Finally, arch the low back by contracting the lumbar muscles, this will position the spinal muscles in extension.

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Anatomy of the Squat Follow @CoachFabs

The squat is on of the main bodybuilding movements, it utilizes a big part of the muscular system and it also utilizes the cardiovascular system.

How to Properly Squat

With the barbell resting on a stand, slide under the bar and place it on the trapezius a bit higher than the posterior deltoid.

Inhale deeply, as to maintain the intrathoracic pressure, which will prevent the torso from collapsing forward, slightly arch the back, by rotating the pelvis forward, contract the abdominal core, look straight ahead.

Place both feet parallel, about shoulder width apart. And start going down.

When the thighs are horizontal to the floor, straighten the legs and lift the torso to return to the initial position.

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